2 Sessions/Wk – Long Course Run Plan for Athletes with a VDOT of 55-59 (Base)

VDOT = 55-59.
Number of run sessions per week available = 2.
This is a Long Course Triathlon run training plan for the Base phase, lasting 8 weeks.
This plan is designed for athletes with a VDOT result of 55-59 who are able to train in this discipline 2 times per week. Duration of the sessions are no more than 2 hours and the maximum volume per week is 3 hours. If you are currently unable to train for 2 hours at a time, then we strongly recommend completing one of our pre season plans.
This plan starts at any time you choose.
For more information on which is the right plan for you, visit www.tritrainingharder.com

Sample Day 3

1:00:00

3.11mi

50TSS

3.2KM RUNNING TIME TRIAL

Take your time from the time trial and compare it at: http://tritrainingharderllpblog.blogspot.com/2013/10/run-testing-calculating-your-vdot-pace.html to check your VDOT and all your running times/splits, heart rates and intensities for future sessions.
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Warm Up:
2-3 laps easy jogging.
2 laps jog the bends and striding the straights.
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10 minutes of general activation warm up. (e.g. Walking lunges, walking with high kicks, skipping, fast feet, forward frog jumps, ski jumps each side of the track line. Take your time- quality over quantity.)
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10 minutes of run-specific drill work. (e.g. High knees and ‘squashing the orange’ into a quick run out or bounds. Focus on posture, core engagement and arm drive.)
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5 minutes of dynamic stretching. (e.g. Calf raises off a step, leg swings, glute stretching and back stretching. Focus on particular areas of weakness as required.)
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Main Set:
3200m best effort. Record your time and your maximum heart rate. Use the link above to work out your training zones.
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Cool Down:
3 Laps easy jogging and or walking.
Compression, ice and stretching